Kelly Beasley: Six watermelon seeds to health

By By Kelly C. Beasley, N.C. Cooperative Extension

Published: Friday, July 12, 2013 at 06:12 PM.

How many of you have childhood memories that are centered around watermelon? When I was a small child my grandmother would spread open old newspapers and place on a table outside. She would cut the watermelon in half and my bothers and I would tell her what size and shape to cut. We would each take our piece and then enjoy our watermelon-spitting contest. July is the time to sit outside under a tree and enjoy this wonderful refreshing fruit, especially when it is hot outside. The following are 6 good reasons why we should eat watermelon. Remember not to swallow the seeds. As my grandmother would say “if you swallow the seeds you may grow a watermelon.”

1. Blushing with Pride: Watermelon is bursting with lycopene

Lycopene is a plant pigment found in red plant foods such as tomatoes and watermelons. It is thought to have antioxidant capabilities. While tomatoes traditionally have been used in lycopene research because of their established lycopene levels, scientists recently discovered that watermelons have as much or more than tomatoes. A 2-cup serving of watermelon contains 18.16 mg while one medium-sized tomato contains 4 mg. Deep red flesh is the best indicator of lycopene.

2. Watermelon: C for yourself

A hefty 25 percent of the Daily Value for vitamin C can be found in two cups of watermelon. Vitamin C is an essential vitamin important for healthy teeth and gums. It helps in the absorption of iron; aids in the maintenance of normal connective tissue skin health, immune functions and wound healing. It also has antioxidant properties, helping to prevent cell damage by neutralizing "free radicals" — molecules believed to be associated with aging and certain diseases. A growing body of evidence suggests that people who eat enough fruit and vegetables to meet the daily requirements for vitamin C have healthier blood pressure levels than those who don’t eat enough of these important foods.

3. Build your immune system

Watermelon is a rich source of vitamin A, which plays an important role in vision, bone growth, reproduction, and cell division. Vitamin A is vital for many other functions, including regulation of the immune system and the production of lymphocytes, which are white blood cells. A 2-cup serving provides 30 percent of the Daily Value for this important vitamin. Squares of watermelon for dessert or a daily snack will help to keep your immune system strong.

How many of you have childhood memories that are centered around watermelon? When I was a small child my grandmother would spread open old newspapers and place on a table outside. She would cut the watermelon in half and my bothers and I would tell her what size and shape to cut. We would each take our piece and then enjoy our watermelon-spitting contest. July is the time to sit outside under a tree and enjoy this wonderful refreshing fruit, especially when it is hot outside. The following are 6 good reasons why we should eat watermelon. Remember not to swallow the seeds. As my grandmother would say “if you swallow the seeds you may grow a watermelon.”

1. Blushing with Pride: Watermelon is bursting with lycopene

Lycopene is a plant pigment found in red plant foods such as tomatoes and watermelons. It is thought to have antioxidant capabilities. While tomatoes traditionally have been used in lycopene research because of their established lycopene levels, scientists recently discovered that watermelons have as much or more than tomatoes. A 2-cup serving of watermelon contains 18.16 mg while one medium-sized tomato contains 4 mg. Deep red flesh is the best indicator of lycopene.

2. Watermelon: C for yourself

A hefty 25 percent of the Daily Value for vitamin C can be found in two cups of watermelon. Vitamin C is an essential vitamin important for healthy teeth and gums. It helps in the absorption of iron; aids in the maintenance of normal connective tissue skin health, immune functions and wound healing. It also has antioxidant properties, helping to prevent cell damage by neutralizing "free radicals" — molecules believed to be associated with aging and certain diseases. A growing body of evidence suggests that people who eat enough fruit and vegetables to meet the daily requirements for vitamin C have healthier blood pressure levels than those who don’t eat enough of these important foods.

3. Build your immune system

Watermelon is a rich source of vitamin A, which plays an important role in vision, bone growth, reproduction, and cell division. Vitamin A is vital for many other functions, including regulation of the immune system and the production of lymphocytes, which are white blood cells. A 2-cup serving provides 30 percent of the Daily Value for this important vitamin. Squares of watermelon for dessert or a daily snack will help to keep your immune system strong.

4. How sweet it is: Lose weight the healthy way

Obesity has reached epidemic proportions in the United States, with more than 60 percent of adults overweight or obese. This places over 97 million Americans at greater risk of chronic diseases. At only 40 calories per 2 cups of diced pieces, watermelon is ideal for anyone watching their weight. For a delicious fruit salad that is low in calories, rich in nutrients and also looks pretty, carve watermelon, honeydew, and cantaloupe balls and mix with blueberries and place on watermelon wedges (with rinds removed). Don’t forget to eat the watermelon wedges.

5. Heart healthy watermelon

Watermelon is a nutritional winner that is naturally low in saturated fat, total fat and cholesterol. Studies suggest that people who eat at least three servings of fruits and vegetables a day have a substantially lower risk of dying from stroke, heart disease and all other heart related causes than people who eat no more than one serving a day. Add cubes of watermelon to color, flavor, and add exceptional nutritional value to salads.

6. Got watermelon? Get hydrated

It’s no coincidence that the word water appears in watermelon. Thirst quenching watermelon can help to replenish body fluids. One cup of diced watermelon is about 90 percent water. Try refreshing watermelon juice, which is now sold in some supermarkets. Or you can easily make watermelon juice yourself: Slice a chilled watermelon into 2 inch slices and place in a blender or food processor and process until smooth. Press through a fine sieve, strain and discard seeds and pulp, pour the juice into a pitcher, chill and serve cold.